Tilapia Recipe

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Tilapia
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Ingredients
9
Count
Nutrition
188
Calories
Total time
11
Minutes
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Ingredients:

  • 1 lb tilapia fillet
  • 2 tbsp butter
  • 2 -3 tsp olive oil
  • 1/2 tsp basil
  • 2 tsp cajun seasoning
  • 1/2 tsp garlic powder
  • lemon pepper (to taste)

Directions:

  1. In a large sauce pan, over medium heat, saute together everything except the fish.
  2. Add the fish, and adjust the heat to medium-high. The fish will cook quickly.
  3. Brown each side cooking approximently 3-4 minutes per side. (adjust temperature if needed).
  4. Be careful not to over-cook the fish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 188.18 Kcal (788 kJ)
Calories from fat 97.55 Kcal
% Daily Value*
Total Fat 10.84g 17%
Cholesterol 71.95mg 24%
Sodium 60.2mg 3%
Potassium 360.38mg 8%
Total Carbs 0.82g 0%
Sugars 0.24g 1%
Dietary Fiber 0.1g 0%
Protein 22.88g 46%
Vitamin C 0.7mg 1%
Vitamin A 0.1mg 2%
Iron 1.2mg 7%
Calcium 15.6mg 2%
Amount Per 100 g
Calories 150.93 Kcal (632 kJ)
Calories from fat 78.24 Kcal
% Daily Value*
Total Fat 8.69g 17%
Cholesterol 57.71mg 24%
Sodium 48.28mg 3%
Potassium 289.05mg 8%
Total Carbs 0.66g 0%
Sugars 0.19g 1%
Dietary Fiber 0.08g 0%
Protein 18.35g 46%
Vitamin C 0.6mg 1%
Vitamin A 0.1mg 2%
Iron 1mg 7%
Calcium 12.5mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.6
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free

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